It’s not just you. Nearly every mama has experienced difficultly getting sleep while pregnant. Between the hormones, stress, difficulty finding a comfortable sleep position, leg cramps and heartburn, it’s normal for pregnancy to impact sleep.
Fortunately there are ways to get sleep even when you’re growing a human. We’ll jump right into those after we take a look at the reasons you might miss out on sleep.
Sleep in The First Trimester
While you aren’t quite uncomfortable from baby just yet, there are some changes happening that tend to make it harder to sleep. Here’s a few reasons you may not be able to sleep in the first trimester:
- Changes to your body that urges you to get up to go to the bathroom.
- Hormones.
- Stress.
- Being tired throughout the day or taking a nap makes it harder to sleep at night.
Some tips for getting that much-needed sleep:
- Unplug at least one hour before you go to bed. Being on a device can stimulate you and make it harder to fall asleep.
- Try to go to the bathroom one last time before you lay down.
Sleep in The Second Trimester
By your second trimester, baby is moving a little higher and is less likely to push on your bladder. During this trimester you may be able to get more sleep than in the first trimester, but the third trimester is coming. Regardless, here’s a few reasons you may not be able to sleep in the first tri:
- Changes in hormones continue to impact your ability to sleep.
- More than one baby equals less room for bladder.
- Stress associated with pregnancy.
Sleep in The Third Trimester
Here comes the third trimester of pregnancy – and there goes your sleep. There are several reasons why sleep in this last tri is hard to get, including:
- A growing belly makes it hard to find a comfortable position.
- Leg cramps.
- Heartburn.
- Baby pressing on bladder causes increased need to go to the restroom in the middle of the night.
Improving Sleep While Pregnant
While there are many reasons you might miss out on sleep while pregnant, there are also many ways to get sleep.
Positioning
Find a position that makes you feel comfortable. The safest position, according to American Pregnancy, is SOS – Sleep on Side. The left side, in particular. This helps increase blood flow while sleeping.
Pillows
Pillows everywhere. Pillows behind your back, under your legs, supporting your growing belly. You won’t be able to get comfortable right away, so it’ll take some fluffing and support from your partner.
Music
Can’t sleep? Try logging on to Youtube to play some relaxing sleep music. You can see a whole host of pregnancy sleep music here.
Here’s a sample:
Nutrition
Nutrition is an important part of your diet, but it can also play a role in not getting enough sleep.
As a rule, follow these tips to make nutrition a part of your sleep routine:
- Try to eat your meal with minimal liquids to avoid filling up on liquids.
- Stay upright for 30 minutes after you eat so you aren’t woke up by heartburn.
- Caffeine during pregnancy is not your friend.
- Eat often. Enjoy smaller meals throughout the day.
Exercise
If you can’t sleep, try relaxing with a light excercise. Pregnancy Yoga is a great way to clear your mind and prepare for sleep.
Comfortable Clothes
When you’re pregnant, wearing loose fitting clothes to bed will avoid bunching and twisting. You can also look at these amazing maternity robes – a favorite of ours that is great for during and after pregnancy.
We hope you enjoy many nights of restful sleep while pregnant.
HAVE MORE TIPS?
Be sure to leave a comment below.
As always, please follow the recommendation of your physician.
